Monthly Archives: September 2018

SOS

SOS Metcon Alexander (Time) 5 rounds for time of:31 Back Squats, 135#12 Power Cleans, 185# In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012 To learn more about Alexander click here

Categories: wod

Partner Saturday

Partner Saturday Metcon Metcon (Time) For Time:30 Chest to Bar Pull-Ups800 Meter Run (together)30 Power Snatches (135/95)800 Meter Run (together)30 Power Snatches (135/95)800 Meter Run (together)30 Chest to Bar Pull-Ups

Categories: wod

CrossFit

CrossFit Weightlifting Deadlift On the Minute x 8 (2 reps) climbing Metcon Metcon (Time) For Time:1,000 Meter RowDirectly into…3 Rounds:21 Deadlifts (135/95)15 Barbell-Facing Burpees9 Push Jerks (135/95)

Categories: wod

Chipper

Chipper “Chipper” (Time) 100 DU 10 burp ball slam 20/10#20 push press 95/65#30 pull ups40 kb swing g/y50 sit ups40 kb swing g/y30 pull ups20 push press 95/65#10 burp ball slam 20/10# 100 DU RX+: 105/95#; 30/20; O/B Metcon

Categories: wod

CrossFit

CrossFit Weightlifting Thruster (3-Rep Heavy (From Ground)) Metcon Metcon (Time) 3 Rounds:400 Meter Run21 Thrusters (75/55) RX+ 95/65

Categories: wod

CrossFit

CrossFit Weightlifting Snatch 3-Position Squat Snatch + Snatch Balance5 Sets @ 70% Power Snatch + Squat Snatch 1 Complex On the 2:00 x 5 Sets – 80% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15:30 Double Unders15 Power Cleans (95/65)30 Double Unders15 Toes to Bar RX+ 115/80

Categories: wod

CrossFit

CrossFit Weightlifting Back Squat All Sets completed “On the 3:00” (+2% from last)6 Reps @ 76%4 Reps @ 81%2 Reps @ 86%6 Reps @ 78%4 Reps @ 83%2 Reps @ 88%6 Reps @ 80%4 Reps @ 85%2 Reps @ 90% Metcon Metcon (AMRAP – Reps) AMRAP 13:60 Dumbbell Snatches (50/35)50 Wallballs (20/14)40/30 Calorie Row30 Burpee […]

Categories: wod

SOS

SOS Metcon The Seven (Time) 7 Rounds of:7 Handstand Push-ups7 Thrusters, 135#7 Knees-To-Elbows7 Deadlifts, 245#7 Burpees7 Kettlebell Swings, 70#7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The Seven click here

Categories: wod

TEAM SATURDAY

TEAM SATURDAY Metcon Metcon (Time) 400 Meter Run3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)400 Meter Run2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)400 Meter Run1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Categories: wod

CrossFit

CrossFit Weightlifting Hang Power Snatch On the Minute x 3 – 3 Hang Power SnatchesOn the Minute x 3 – 2 Hang Power SnatchesOn the Minute x 3 – 1 Hang Power SnatchBuild throughout, finishing with a heavy single in the final minute of the EMOM. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12:12 […]

Categories: wod